Viikko-ohjelma 4.-10.5.-26

CF WOD Strength 1 (ma)

8x e1,5m
– 3 power snatch + 1 OHS
@Laatu edellä easy to moderate weight

10x e1,5m
1. 3-5-3-5-3 Hip Thrust right leg
2. 3-5-3-5-3 Hip thrust left leg
@75-75-80-80-85% 1 RM

Intended stimulus, koko treeni: RPE 7/10

CF WOD Strength 2 (ti)

5x e3m
3-5-3-5-3
push press
@80-80-85-85-90% 1RM

12xEMOM
1. 8+8 seated DB press
2. 40 DU
3. 8 seated ring chin ups
4. 12 box step ups

Intended stimulus, koko treeni: RPE 7/10

CF Basics Metcon (ti)

Partner hero wod
30min AMRAP

Kraus
200m run together
30 YGIG pull-up
30 YGIG HR push-up
4 DL each @body weight

Scott
400-25-25
4 deadlifts

Good
600-20-20
4 deadlifts

Cully
800-15-15
4 deadlifts

rest 30s after every hero

remaining time
– box step ups

Intended stimulus: RPE 7/10

CF WOD Metcon 1 (ke)

Clean skill work

5x e3m (1min on/ 2min off)
– 8 T2B (long unbroken set)
– AMRAP Clean @ 85/60 kg (heavy weight)

Intended stimulus, koko treeni: RPE 8/10

CF Foundations, The Fix (to)

Mitä se korjaa? Kaiken!
Tällä tunnilla aktivoidaan tukilihaksia, parannetaan liikkuvuutta, liikutaan kevyesti ja huolletaan kroppaa.

Tällä viikolla teemana unilateraali voima ja huoltoa.

Tunti soveltuu aivan kaikille!

Intended stimulus: 2/10 RPE

CF Basics Strength (to)

5x e3m
– 5 Back Squats
@ RIR 2

8x e1,5m (12min)
1. AMRAP, Buy in:
– 2x (Burpee + GTOH)
– 4 Goblet strict press
– 3+3 bent over row
– 8 Goblet squats
– 10 KBS
@1xKB 16-20 / 12-16 kg
– Remaining time AMRAP: abmat sit ups
2. rest

Intended stimulus: RPE 7/10

CF WOD Strength 3 (pe)

10x e1,5m
1. 5-3-3-3-5 rev. FR lunge right leg
2. 5-3-3-3-5 rev. FR lunge left leg
@75-85-85-85-85% 1 RM

12xEMOM (30s on / 30s off)
1. slow negative RMU on low rings
2. Wall Walks
3. Box jumps
4. rope climb / floor to stand rope climb

Intended stimulus: RPE 7/10

CF WOD Metcon 2 (la)

Partner Barbara

5 rounds YGIG For Time:
– 20 pull ups
– 30 push ups
– 40 sit ups
– 50 air squats
– 3min ”rest” = run 400m together

TC 35min

Intended stimulus: RPE 8/10